In the 7 days ending Aug 2, 2009:
Note
Orienteering 1:15:27 intensity: (2:58 @1) + (17:09 @2) + (54:57 @3) + (23 @4) ***** 9.52 km (7:56 / km) +270m 6:56 / km ahr:144 max:164 15c shoes: VJ Integrator 2009
Orienteering 40:00 [2] ***** 3.56 km (11:14 / km) shoes: VJ Integrator 2009
XC Running warm up/down 13:46 intensity: (4:04 @1) + (9:42 @2) 2.59 km (5:19 / km) ahr:132 max:139 shoes: TNF Rucky Chucky
XC Running hills 1:00:00 intensity: (30 @1) + (22:26 @2) + (37:04 @3) 10.85 km (5:32 / km) +273m 4:55 / km ahr:140 max:157 shoes: TNF Rucky Chucky
XC Running warm up/down 13:29 intensity: (3:14 @1) + (9:39 @2) + (36 @3) 2.56 km (5:16 / km) ahr:124 max:144 shoes: TNF Rucky Chucky
XC Running hills 37:57 intensity: (35 @1) + (13:55 @2) + (23:27 @3) 6.95 km (5:28 / km) ahr:141 max:157 shoes: TNF Rucky Chucky
XC Running warm up/down 18:48 intensity: (23 @1) + (13:04 @2) + (5:21 @3) 2.95 km (6:22 / km) ahr:134 max:155 shoes: TNF Rucky Chucky
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